Experts advise pregnant women to lead an active life. This will be useful as an expectant mother, and child. First of all, it's easier to control your weight, well-developed muscles facilitate the birth process itself, regular exercise improves the mother child health.
Very effective for this purpose to use yoga. In this system, the physical development of the body has a lot of exercises that are useful for pregnant women. When doing yoga main type of load - statistical exercises (asanas), for this reason, very low risk of injury. Performing asanas regularly, is very easy to learn how to breathe properly, control your breathing and focus on specific muscles and parts of the body. These skills will help later in childbirth. Yoga exercises not only act on skeletal muscle, but also stimulate the function of internal organs. The main task of asanas - to increase mobility and strength of ligaments and joints of the body, which is very useful for pregnant women.
Start doing yoga is very simple, you must remember a few rules. This is what makes yoga for pregnant women attractive. Most useful to hold classes in the morning alone, since it requires tranquility and peaceful state of mind. During training you can turn on a quiet, meditative music. It is convenient to deal with on a soft mat spread on the floor. Yoga gives a strain on the body that it is possible to deal with every day, without causing fatigue in the muscles. Although movements when performing asanas at least, it is advised not to carry out training on a full stomach, as well as in a stuffy room. Performing asanas, try to relax the muscles.
"Pose a tailor." Exercise improves blood circulation in the pelvic area, it helps to relax the muscles of the pelvic girdle. Sit on the floor with his back against the wall, try to spine perpendicular to the floor. Connect soles ahead, under each foot put on the cushion. Relax the muscles of the arms, shoulders and neck. Breathe deeply, but not straining, relaxing the bottom of the waist when you exhale. exercise time 1-2 minutes. With each exhalation try as much as possible to relax all the muscles of the body.
"Relaxation of the neck." Sit on the edge of the pillow, legs crossed ( "Turkish"). Under each tribe put on a small pillow. Relax, breathe deeply. Relax your pelvis, arms and shoulders, keep your back straight. Perform some gentle rotational movements of the head alternately to the right and left side. Repeat 5-7 times.
"Relax the shoulders." Initial position, as in the previous exercise. Raise your hands up a little reaching to the ceiling. Not much straining, lower your arms. Repeat 5-6 times. Exercise associated with a show of hands, can not be done after the 34th week of pregnancy.
"Relax the shoulders." Second Embodiment. Starting position is the same. Lift the right arm up and bend it at the elbow, put his hand in the middle of the upper back. Left arm lift over your head and take over the right elbow. Remain in this position for a few seconds. Then change hands.
"Stretching the shoulders." Exercise relaxes the muscles of the shoulder girdle, improve breath, palpitations decreases. Starting position: Turn to face the wall, kneel, they are widely spread. Pelvic girdle, lower heels. Raise your hands up, palms lean on the wall, placed them about 30 centimeters from each other. Relax and lower the shoulders, holding hands as high as possible, feel the stretch shoulders and waist. Hold for a few seconds without holding your breath. Repeat 5-7 times. Do the exercise without any sudden movements. It should not be performed after the 34th week of pregnancy.
"Relaxation of the waist." Sit on the floor with the legs wide apart. Turn to the right, keeping the right knee with his left hand, and look for the right shoulder. Relax your lower back, then return to starting position. Repeat to the left side. Run 5-7 times in each direction. After doing all the exercises, relax for 15-20 minutes in a comfortable chair or lying on its side.
Yoga is recommended for all pregnant women under normal pregnancy. If there are complications - it is necessary to consult with your doctor. Of the proposed set of exercises, choose for themselves some of the most comfortable, and eventually learn new, complicating their workouts.
